By Robyn Dalton
Certified Personal Trainer and
Lifestyle and Weight Management Consultant

"Eat healthfully and exercise." Though, in theory, most people agree with this approach to a healthy lifestyle, many fail to follow it. With more and more people reportedly following some type of exercise regime, it seems impossible that the rate of obesity amongst Americans could be increasing. However, according to the "Findings" section of Title VII - Physical Education for Progress Act, Congress says, "The percentage of young people who are overweight has more than doubled in the 30 years preceding 1999." The cause of this is most likely due to poor eating habits. Unfortunately, exercise is not always enough. A fit, healthy body is the result of exercise and proper nutrition.

Raising the body's metabolic rate is one reason why many people exercise. In theory, a higher metabolic rate results in a greater number of calories burned every second of every day. It is important to realize that each time an individual eats, the body's temperature rises as metabolism increases in order to digest the food. This phenomenon is known as the thermal effect of food. Therefore eating more frequently increases metabolism more often, thus helping to maintain or reduce body fat. In addition, eating small, frequent meals keeps one from feeling hungry and prevents overeating at each sitting. Unfortunately, many people skip meals throughout the day, therefore reducing the number of times the body has to digest food and usually increasing the overall number of calories they consume in a day.

Eating breakfast is key to a proper diet. Breakfast helps to refuel the body after a period of fasting since the previous meal the day before. Also, studies indicate that eating a balanced meal (which combines carbohydrates, protein and fat) at breakfast discourages one from overeating at lunch. A midday snack will also keep one feeling satisfied in addition to raising metabolism. Lunch, like breakfast, should consist of carbohydrates, protein and fat. The carbohydrates provide energy in addition to fiber and many important vitamins and minerals. Protein helps to maintain and build muscle, in addition to making enzymes and hormones that regulate a number of body processes. Fat (unsaturated) is essential for hormone production and in maintaining healthy cholesterol levels. Fat also promotes satiety. Consuming another snack before dinner will require the body's metabolic rate to again increase. Dinner should be light with less focus on carbohydrates in the form of starches and breads, and more concentration on protein (chicken, fish, lean beef) and vegetables.

The breakdown of calories consumed will vary amongst individuals. Most people benefit from a diet consisting of 15-30% protein and 40-65% carbohydrates. Experts agree that total fat intake should not exceed 30% of total calories with at least two thirds of the fat grams being unsaturated. This can easily be accomplished by following the United States Department of Agriculture's Food Pyramid.

The best way to ensure proper nutrition is by eating a variety of foods, including 3-5 servings of vegetables and 2-4 servings of fruit daily. A multivitamin should be used only as a backup to eating a well-balanced diet. Additional vitamin and/or mineral supplementation may be necessary, but caution should be taken as some vitamins and minerals can inhibit the absorption of other vitamins and minerals, and some, in excess, can be toxic.
It is important to remember that exercise alone will not allow you to attain all of your fitness goals. Proper nutrition is essential to a healthy lifestyle. As continually remind my clients, "It is not just what you do for the hour that you're in the gym, but what you do or don't do the other 23 hours each day."

For more information on how to successfully develop and implement a healthy diet and exercise plan, contact Robyn at robynd@beaconhillathleticclubs.com.

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